How to Burn More Fat During Your Workout

Posted by John McEwen

January 30, 2009

If you’re spending more than twenty minutes on your cardio workout, you could be wasting time. The following workout takes only 20 minutes, but burns more fat than workouts that are twice as long.

STEP 1 - This workout is based on research that has shown that high intensity bursts increase levels of fat burning compounds in the body. People who did this routine lost three times more body fat during the 15 week study than those who worked out at 40 minutes at a steady level. This workout burns apprx 180 calories!

STEP 2 - Set your cardio machine to manual and follow the chart below. The RPE is your Rate of Perceived Exertion. Basically, this uses a number to gauge the intensity of your workout. So a 1 or a 2 would be walking slowly and being able to carry on a full conversation with someone, a five would be a moderate effort and conversation would require some effot, whereas a 9 or a 10 would be maximum effort and not being able to talk at all.

STEP 3 -

Minutes 1-3- Warm up gradually- RPE 3-4
Minutes 3-4:30- Increase the intensity- RPE 6-7
Minutes 4:30-5:30- Increase the intensity- RPE 8-9
Minutes 5:30-7:00- Decrease the intensity- RPE 5
Minutes 7:00-8:00- Increase the intensity- RPE 8-9
Minutes 8:00-9:30- Decrease the intensity- RPE 5
Minutes 9:30-10:30- Increase the intensity- RPE 8-9
Minutes 10:30-12:00- Decrease the intensity- RPE 5
Minutes 12:00-13:00- Increase the intensity- RPE 8-9
Minutes 13:00-14:30- Decrease the intensity- RPE 5
Minutes 14:30-15:30- Increase the intensity- RPE 8-9
Minutes 15:30-17:00- Decrease the intensity- RPE 5
Minutes 17:00-20:00- Cool Down Gradually- RPE 3-4